On Track Sports Psychology

On Track athletics has teamed up with Sports Psychology Consultant Rebecca Symes to offer visitors of On Track Athletics weekly tips on Sports Psychology. Rebecca has worked with a range of clients from the world of sport and business. She offers a range of services including one-to-one sessions and group workshops. If you would like some advice or book Rebecca please contact her either by e-mail on sportingsuccess@googlemail.com or phone her on 07730 602544.

Week 13

M is for Motivation

Motivation is “the internal mechanisms and external stimuli which arouse and direct our behaviour” (Sage, 1974).

There are two main types of motivation; intrinsic and extrinsic (Deci & Ryan, 1991). Intrinsic motivation exists when we take part in an activity for its own sake. This may be because we enjoy learning new things, because we gain a sense of fulfilment from mastering a task or perhaps because we enjoy the sensation and feelings we get as a result of taking part. Alternatively extrinsic motivation exists when an external factor associated with the activity spurs us into action. For example we may receive a reward for taking part in the activity, which may be tangible (e.g. being paid) or intangible (e.g. the reward of doing well). These types are not wholly separate but exist on a continuum from highly intrinsically to highly extrinsically motivated. In general intrinsic motivation is thought to be better for your wellbeing over a long period of time.

Intrinsic motivation is underpinned by two key factors, the first of which is competence. Everyone likes to think they are good at doing an activity and consequently will devote more energy towards doing activities which make them feel good. The second factor is control; we like to have a sense of self-determination and be in control of the things that we do. What is most important with these factors is our perceptions of them so having a sense of perceived competence and perceived control are the main determinants in enhancing intrinsic motivation. Knowing this helps to identify strategies to increase motivation.

Firstly take a few moments to have a think about all the things you have previously achieved; consider your personal bests; identify the one thing you are most proud of or your greatest achievement in your sport; reflect upon all the positive comments coaches, team mates, friends, family, significant others have ever said to you and identify your strengths, the aspects of your sport you do really well in. It would be helpful for you to write down all the things you think about, perhaps on a record card or such like so you have something to refer back to when you are lacking in motivation or feeling low. Doing this should enhance your perceptions of your competence within your sport (this is similar to the confidence mind map created in week 3).

Secondly think about all the factors which impact on you taking part in your sport and then identify which of those factors you are in control of (e.g. could you directly change or amend them or decide when to do them). Now think about the factors you aren’t currently in control of and then ask yourself ‘is there anything I can do to have more control over this area?’ For example, if you want to do a particular drill in a training session which your coach currently organises, speak to them and see if your drill can be incorporated. The idea here is to enable yourself to have as much control as possible. There are always going to be things out of your control, so focusing your energies on the things you can control should enhance your perceptions of autonomy.

Thirdly, take some time to really establish exactly what it is you want to achieve within your sport and then set some goals to help you on your way; refer back to week 8 for the most effective goal setting process. Doing this will enable you to have control and responsibility over what you want to achieve. The emphasis, for the purpose of increasing motivation, needs to be on setting performance as opposed to outcome goals so that you have a self-referenced point of success (see week 7). Additionally to increase motivation it is best to ensure your goals are short term i.e. set goals for a specific training session or designated competition, and are set by YOU i.e. relate to what YOU what to achieve and not what you feel you should achieve or what someone else wants you to achieve.

Remember you don’t have to do all these three things at once, you can do them as and when you feel necessary. To get the most benefit it’s better to take your time over them as opposed to rushing them and if possible even work on them with someone else, a sports psychologist or a coach for example. By following these steps your feelings of competence and control should increase thus enhancing your intrinsic motivation.

Additionally coaches can use this information too. By knowing that your athletes will be more motivated if they feel they are good at something and in control you can adapt your training sessions accordingly. Ensure your athletes are made aware when they are doing something well i.e. give them the recognition they deserve (remember from last week it’s best to use their name when doing this). Maybe have man/woman of the training session award or such like which represents their efforts as well as achievements. Where possible get your athletes involved in the decision making process during training, let them decide upon their own warm-ups for example. Keep training sessions varied as opposed to the same old routine week in week out. Try setting new tasks or drills each week to keep your athletes focused, challenged and thus motivated as a result of consistently achieving new things (no matter how small). Ensure your athletes are taking part in self-evaluations and assist them with this. Get them to identify what went well for them and what they would like to improve on. This ensures they have something to work on which gives them a sense of control over their own development. Through being involved in the decision making and planning process they are likely to feel a shared sense of responsibility and thus a sense of control, while consistently achieving new things and having their efforts rewarded will increase feelings of competence hence increasing motivation overall.

Remember you can e-mail any questions regarding Sports Psychology to Rebecca Symes

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